關於 plank knee taps ，我們在網路上蒐集到這些相關的討論、資訊與評價

Tangan Seksi
DB Snatch
Bear Knee Taps
Around the world Presses

V-Sit Presses / Punches
Plank Ups
DB Row-Curl-Presses

Seksi arms today 10am LIVE FB.

Tangan Seksi
DB Snatch
Bear Knee Taps
Around the world Presses

V-Sit Presses / Punches
Plank Ups
DB Row-Curl-Presses

#covid19homeworkout

50 HAH Circuit 2.0

This one i would say it’s less intense than the #50hahcircuit 1.0 lesser difficult moves, but more strength. Will need to take longer time to finish this. Don’t rush for timing. Every exercise do to the full range. If you do the squat, make sure you squat atleast hip down to knee level.

1st 50 HAH: 50 Burpees
2nd 50 HAH: 50 Explosive Jacks
3rd 50 HAH: 50 Plank Jacks
4th 50 HAH: 50 Squat High Knees (L+R count 1, but for beginner every squat count 1)
5th 50 HAH: 50 Shoulder Taps
(L+R count 1)
6th 50 HAH: 50 Criss Cross Jacks (open + close count 1)
7th 50 HAH: Scissor Running (L+R count 1)
8th 50 HAH: Twisting Hops (L+R count 1)
9th 50 HAH: Butt Kick (L+R count 1)
10th 50 HAH: Sit Ups (use a weight to hold your feet if your feet keeps lifting up.)

What is 50 HAH Circuit?
there will be total of 10 exercises, including this burpees. All 50 reps! Simple.
After your 50 burpees!

You can start this Circuit tomorrow.
- can take break when necessary
- suggestion: can break each 50 reps full circuit into 10-10-10-10-10-10-10-10-10 , repeat the circuit for 5 rounds to make up to 50 reps each exercise, but don’t forget to write down, prevent lost count. For me I like to complete each exercises 50 reps, then move to the next exercise. For this one I didn’t take any break. It’s not as tough as the previous one.
- only burpees don’t split into rounds.
- try to take minimal rest.

#oalworkout #homeworkout #highintensity #hiit #stayhome #bodyweightworkout #cardio #fatburner #thesweatlife #fitspo #getfit #fitness

今天的居家上身訓練分為三部分：
1.胸&三頭 chest and triceps 2. 背 &後三角 Back and rear delt 3.肩膀&上胸 shoulder and upper chest

(1) chest and triceps 胸 與 三頭(手臂後側)
Knee down Push up 跪姿伏地挺身 (針對胸大肌 三頭肌為輔)
Hand release push up 跪姿伏地挺身變化型
Diamond pushup 鑽石伏地挺身 (更針對三頭肌 與 胸肌內側)
Reverse plank dip 反向平板三頭撐體 (針對三頭肌與核心)
Reverse plank taps 反向平板碰腳 (針對三頭與核心軀幹穩定度)

(2) Back and rear delt 背部與後三角
Towel back extension 背部屈伸(針對闊背肌)
Alternative superman左右超人式 (針對單邊闊背肌)
Y rear delt liftY字後三角上提 鍛鍊後三角(肩膀後側)
組間休息30秒做2組 rest for 30 secs. Do 2 sets.

(3)shoulder and upper chest 肩膀與上胸 利用家中書本 (初學者一手各1-2本 進階者各2-3本)
Front raise hold 肩前舉停頓 (針對前三角)
Lateral raise hold 側平舉停頓 (針對中三角)
Squeeze press 胸內側夾舉 (針對前三角與胸大肌上緣)
All around world 肩環繞 (針對中三角與胸大肌上緣，建議降一本書的重量)
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*此影片無商業合作 Edited by Amanda Yeh
Bra Top by lululemon
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May Fit instagram ▶ https://www.instagram.com/may8572fit/
品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
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Music by Jaylon Ashaun - Finer Things - https://thmatc.co/?l=4FE7F5E2
Music by JEN Z - Falling to Your Knees - https://thmatc.co/?l=E18FD045
Music by Tim White - Supernova Girl - https://thmatc.co/?l=B3853A4F
Music by Jaylon Ashaun - Forever - https://thmatc.co/?l=4CC9E6AF
Music by Davis Mallory - Ain't Afraid (feat. Luma) - https://thmatc.co/?l=BFE3A426
Music by Liv Dawson - Trust Issues - https://thmatc.co/?l=466EF5C3
Music by Jaylon Ashaun - Billboard - https://thmatc.co/?l=E7A8F0A3
Music by Khalysis - Do It For Me - https://thmatc.co/?l=8E23AAEA

20分鐘居家上半身訓練菜單：
重量建議：初學者2-4kg，進階者3-6kg

Part.1 背部+後三角
Single row right
Single row left
Back row (double ) + reverse flys

Part2. 肩部+二頭
L shape lateral raise
DB curls and press
Hammer curl ( 1&1/2)

Part3. 胸+三頭
Knee down push up
Diamond push up

Part4. 背+三頭+核心
Superman arm circle
Reverse plank Tricep dip
Reverse plank Tricep taps

Outfit: lululemon
Wunder Train Long-Line Bra / 色號：Dark Terracotta
Wunder Train High-Rise Tight 24” Asia Fit / 色號：Dark Terracotta
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May Fit instagram ▶ https://www.instagram.com/may8572fit/
May Fit居家訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
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Music by Arianna Jonae - Drank It Up - https://thmatc.co/?l=B0FEABDA
Music by Liv Dawson - Trust Issues - https://thmatc.co/?l=BEF52A68
Music by Siana - Contigo - https://thmatc.co/?l=3985C907
Music by Wade Graves - Don't Wait For Me - https://thmatc.co/?l=207BB7C2
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Music by Jaylon Ashaun - Forever - https://thmatc.co/?l=7AA4E642
Music by Wade Graves - Cool Kids - https://thmatc.co/?l=2CE8E9B3
Music by Khalysis - Do It For Me - https://thmatc.co/?l=CCF5086F

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This is a 15-minute workout to give you a Firm & Flat Abs at Home. We'll be targeting your abs from every angle, upper & lower abs, obliques and also the deep core muscles. Simple yet very effective movements, suitable for all levels! You can add this exercise at the end of your workout session. Do it 3 - 4 times weekly for best results. SHARE this workout on! xx

Interval: 30secs Work - 15 secs Rest (x2 each circuit)
Duration: 15 minutes

CIRCUIT 1 (Overall)
1) Full Sit-ups Russian Twist
2) Knee Tucks

CIRCUIT 2 (Deep Core)
1) Plank Knee Taps
2) Plank Rock to Hip Dip

CIRCUIT 3 (Obliques)
1) Rainbow Leg Raises
2) Side Plank Oblique Crunch

CIRCUIT 4 (Cardio)
1) Mountain Climbers
2) Plank Jacks

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Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

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I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

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